Golf: A good walk made better?

Golf has been famously described as "a good walk spoiled." But when it comes to cardiovascular health, this leisurely sport may have some advantages over other walking activities, new research suggests.

Done in Finland, the study compared golf to brisk walking and Nordic walking (see "Game on: Golfing vs. walking"). "This well-designed study found that all three activities were beneficial. The surprise was that golf came out on top," says Dr. David O. Williams, a cardiologist at Harvard-affiliated Brigham and Women's Hospital who is also an avid golfer.

The game's long duration likely contributed to the findings, he says. Although golf is a low- to moderate-intensity exercise, the game can last three to four hours, and players may walk up to six miles. Pulling or carrying a bag of golf clubs (which weigh around 15 to 20 pounds) adds to the calorie burn of golf.

More than just a game

But golf has other attributes that make it a great way to stay fit, says Dr. Williams. "As a game, golf is a form of play, which is an extension of what we do naturally as children. Plus, you keep score, which adds a sense of competition," he says. Hanging out on the links also offers people a heart-healthy way to relax and socialize. That aspect may be especially valuable for men, who tend to have fewer structured social events and engagements compared with women, he adds.

Another advantage of golf is that you can play well into older age, unlike more strenuous sports, such as basket-ball or soccer. Even if you aren't physically able to walk the entire course, hitting the ball works your core and arm muscles. It also challenges your balance because as you swing, your trunk rotates and your weight shifts.

Getting into the swing

Want to give golf a go? Try finding a friend who plays and can take you to a driving range or nine-hole course to show you the ropes. Lessons can be helpful, since swinging a golf club isn't intuitive or natural, and you want to avoid developing bad habits.

When you consider buying a set of clubs and shoes, paying regular green fees, or joining a private club, golf can be fairly expensive. But beginners can save money by renting clubs or buying used clubs. Public golf courses are more affordable than private clubs. Beginners can also search the World Golf Foundation's website for introductory programs and events at www.makegolfyourthing.org.

Stay safe on the links

"I've seen people pass out on golf courses, which is often caused by a combination of exertion and dehydration in hot weather," says Dr. Williams. Be sure to carry water at all times so you can stay hydrated, he advises. Wear weather-appropriate clothing and a sun hat, put on plenty of sunscreen, and take breaks if you feel tired. Stretching can help increase your flexibility, reduce pain, and might even improve your game. Try a double knee torso rotation. The Harvard Special Health Report Stretching: Dynamic and static stretches to improve flexibility and reduce pain includes more than a dozen stretches that may particularly benefit golfers (see /flex).

Image: © Photo and Co/Getty Images